"Coping With Cold-Water Swimming" quote with comments

Here in Idaho and in the triathlons in Montana and Utah I've run in, the lake water is usually in the upper 50's. BRRRR! It's also that cold at the beaches in California, too.  Over at Triathlon.Competitor.com there was an article about cold-water swimming with some tips from Kevin Koskella, with my comments in italics after each paragraph.

Coping With Cold-Water Swimming:

1.. Wear two caps. You lose most of your heat through your head, and doubling up your “capage” helps you to keep your heat in.  Wearing the regular swim cap required in a race is enough for me. I don't like to wear that swim cap, but it really does help. I can't bring myself to wear two, though.

2. Wear a neoprene cap. Neoprene handles the cold-water better than standard latex and can help keep your head warm  Regular swim cap is enough for me.

3. You also lose lots of heat through your feet. Neoprene socks are also a good idea, but you may want to use these mostly on training swims, as they can be a hassle when it comes to transitioning to your bike!  I've really thought about this, but the cost versus times of use and value don't really add up.

4. Wear a wetsuit, but more specifically, a full suit. The sleeveless suits allow heat to escape through your armpits. I learned this the hard way when doing the Alcatraz swim in 52-degree water with one of these sleeveless, “farmer John” suits. By the time I finished, I was in the early stages of frostbite. Keep in mind that wetsuits are allowed in triathlons for water temperatures 75 degrees Fahrenheit or below, according to USA Triathlon rules.  I would freeze to death if I wasn't using a full wet suit. A bit of water inside warms up fairly quickly and keeps everything good for me.

5. Put in earplugs. When the water drops below 60 degrees, I believe earplugs become necessary- and they aid in keeping your core temperature up.  This should be step number one for anyone swimming in open water. They help in balance, too, when you come out of the water. I use the flexible plastic, industrial earplugs. Foam works, too, but not as well as the foam plastic with little concentric circles.  

6. Practice swimming in cold water in the weeks before your race. It can be a shock to your system that can lead to hyperventilating or a panicked feeling. You will want to swim slowly until you get your breath. The first time you experience this it can throw you off, but with practice, you will get used to it and be able to relax into your swim.  That's the only open water to swim in around here!  This is really basically a "train like you race" principle." 

7. Do a significant warm up (10-15 minutes minimum) the morning of your race. This will minimize the shock effect that cold water can have, and will allow you to get into a stroke rhythm much faster.  Warmup in the water is ESSENTIAL. It will also warm up some water that is inside your wetsuit. It will help you get rid of some of the pre-race nerves and jitters, too. 

8. When the cold water hits your face, the shock causes your lungs to contract causing breathing problems. Blow bubbles before taking off on your swim. Go waist deep into the water and submerge your face to blow bubbles. This helps alleviate the shock of the cold water. I don't think this goes far enough. Get all the way in the water and get your hair and neck wet...that's what really sucks and will suck the life out of you for a few seconds. Better to do that before the race than during!  See Point #7 and actually do a warm-up.